Daily WOD
 | Tue, Oct 10 2023 |  |
 | Mon, May 26, 2025 at 8:00am MURPH |
| Sat, Jun 13, 2026 at 9:00am Beach WOD |
| 10-10-2023 PARTNER WOD | 10-10-2023 OPTIONAL COMPETE STRCON 1 | 10-10-2023 OPTIONAL COMPETE SKILLCON 1 | 10-10-2023 MOBILITY |
10-10-2023 PARTNER WOD(Time, Int, Sc) 3 ROUNDS FOR TIME: 800-m run with a medicine ball 24 power snatches – Athletes run together and switch as needed on the snatches. – The medicine ball doesn’t touch the ground until the workout is over. – If the medicine ball touches the ground, both partners complete 10 burpees before continuing. Rx: 20/14, 155/105 Rx2: 14/10, 115/75 Rx3: 400m, 18 pwr. sn. @ 45/35 INTENDED STIMULUS - 23:00-30:00. - Runs in 6:00 or less. - Snatches in 3:00 or less. - Snatch loading that allows for a few touch-and-go reps, but will likely be performed as singles. - 10 penalty burpees/athlete any time the medicine ball is put down on the ground. - Reduce the load and/or distance of the run so you are able to complete each effort in under 6:00. - Substitute with a bike, row, or ski as needed to work around injuries. - Reduce the power snatch load so that you can consistently complete a total of 8 reps in under 1:00 during the workout. - Scale to hang power or muscle snatches for beginner athletes having trouble with the coordination of the lift. - Scale to hang power snatches, power cleans, or DB options for athletes needing to work around any injuries.
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